One
of the most efficient ways to perform a series of exercises during a
workout is supersets. Typically,bodybuilders group exercises for a
muscle together and do them with brief rest periods, usually 30-60
seconds.
If volume and intensity are
ideal,the workout lasts for a relatively brief period of time. To
shorten it further,intensity variables can be added and volume
decreased. Supersets allow the workout to be abbreviated by stringing
two exercises together with zero rest.
Some examples are
concentration curls and barbell curls for biceps and tricep cable
push-downs and dumbbell triceps extensions for triceps.
Another great idea is to do
a superset with exercises for antagonistic muscles,i.e. barbell curls
for bi's and french curls for tri's. Science has shown an increase in
the work capacity of a muscle when trained in conjunction with the
opposing muscle. Not only that, but the pump generated in your arms
will be sleeve-ripping!
Here's some effective
superset routines for bi's and tri's:
Standard superset
Incline dumbbell curls-1x12
Cable curls-1x10
Lying tricep
extensions(skull crushers)-1x12
Seated machine dips-1x8
Rest one minute between
muscle groups.
Antagonistic superset
Overhead lying cable
curls-1x12
Standing cable power
push-downs-1x12
Barbell curls-1x8
Dumbbell kickbacks-1x12
Pre-exhaust superset
Biceps
Standing cable curls-1x10
Palms-up cable row-1x8
Triceps
Seated dumbbell press-1x10
Seated machine dips-1x8
Pre-exhaust supersets begin
with an isolation exercise to exhaust the target muscle and finishes
with a compound exercise, which uses surrounding muscles to push the
muscle past failure. All supersets should be ended when muscular
exhaustion is reached.
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